It seemed like months ago that Site Q Burns asked YHC to Q WIB.\u00a0 Or was it last week?\u00a0 Who knows, what is time really?\u00a0 WIB is a great AO to Q at for a number of reasons.\u00a0 First, the Q gets to pick the location.\u00a0 Which usually means a very very short commute.\u00a0 For YHC, nothing is closer than Jamison Park, location of Mayhem.<\/p>\n
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Second, as Q, all you have to do is wind up the Pax and off they go!<\/p>\n
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As YHC pulled into the parking lot with 15 minutes to spare, HOG was already there.\u00a0 I assume he was still awake after completing the Sasquatch.\u00a0 What a horrible idea that was by our brothers.\u00a0 Tclaps to the 7.5 pax locally who completed it!\u00a0 We did it!!\u00a0 (that’s the royal WE).<\/p>\n
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At the stoke of 5:30 we began with the F3 Mission statement and 5 Core Principles.<\/p>\n
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Then time for some warm o rama<\/strong>:<\/p>\n SSH, Arm swirly things (forward and reverse), Merkins, and IST.\u00a0 All x 10, all IC.<\/p>\n <\/p>\n The THANG<\/strong><\/p>\n Grab a rock.\u00a0 Small to medium small, as high number of reps will be completed, and some movement with rock.\u00a0 HOG did not listen….at all.<\/p>\n <\/p>\n Beginning at first corner of parking lot, perform 10 reps of exercise.\u00a0 Then carry rock to far corner of parking lot.\u00a0 Perform 10 reps of next exercise.\u00a0 Then carry rock to 3rd corner.\u00a0 10 reps of that exercise.\u00a0 Carry rock to 4th corner of lot, perform 10 reps of that exercise.<\/p>\n The exercises:\u00a0 curls, Overhead Press, Bent over rows, and skull crushers.<\/p>\n After skull crushers, leave rock and mosey to lower parking lot.<\/p>\n Run 1 lap around lower parking lot.<\/p>\n After running lap, mosey to covered picnic table area and complete:\u00a0 10 box jumps (or step ups) and 10 WWII situps.<\/p>\n <\/p>\n Mosey back to your rock, pick it up and return to start for curls.\u00a0 This ends the cycle.<\/p>\n With the second cycle, increase number of reps by 5.\u00a0 Thus 15 reps of exercises with rocks.<\/p>\n For running the laps at the lower parking lot, increase number of laps by 1.<\/p>\n For Box jumps and WWII, increase by 5 reps.<\/p>\n <\/p>\n Continue this pattern until time called.<\/p>\n Everyone got through at least the cycle where 30 reps of rock work and 4 laps were completed.<\/p>\n <\/p>\n Time!<\/p>\n <\/p>\n NMM<\/strong><\/p>\n Per YHC’s Garmin – over 2 miles and 527 calories burned.\u00a0 3.0 training effect.\u00a0 Will take those numbers every day of the week.<\/p>\n No Site Q.<\/p>\n Despite being a 70 percent HC, THE Pony Express did not post.<\/p>\n Humidity was high.\u00a0 Again.\u00a0 Although, the pax agreed it was a smidge lower than yesterday.\u00a0 But not by much.<\/p>\n HOG, Flyby and Tarheel were out front and running away from the rest of us.<\/p>\n HOG admitted that by the end, his rock choice was indeed poor.<\/p>\n Had been a while since YHC had worked out with Tarheel.\u00a0 Did not recognize him.\u00a0 Fault is entirely on me.<\/p>\n Bam was essentially working out alone.\u00a0 Not fast enough to keep up with the lead group, and too fast for YHC and Starfish.<\/p>\n There are some large frogs out and about.<\/p>\n Lots of activity at Jamison Park this morning.\u00a0 City employees and early morning walkers.<\/p>\n <\/p>\n Announcements\/Prayer Requests<\/strong><\/p>\n The Shmed is coming!\u00a0 Come experience a great time for a worthy cause.\u00a0 Register now!<\/p>\n https:\/\/secure.qgiv.com\/event\/the_shmed\/<\/p>\n <\/p>\n No spoken prayer requests<\/p>\n <\/p>\n YHC took us out.<\/p>\n <\/p>\n Thanks boys, appreciate your attendance and presence this morning.<\/p>\n <\/p>\n Have a great day!<\/p>\n <\/p>\n Spamalot<\/p>\n #wearamask<\/p>\n #spamtan<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" It seemed like months ago that Site Q Burns asked YHC to Q WIB.\u00a0 Or was it last week?\u00a0 Who knows, what is time really?\u00a0 WIB is a great AO to Q at for a number of reasons.\u00a0 First, the Q gets to pick the location.\u00a0 Which usually means a very very short commute.\u00a0 For […]<\/p>\n","protected":false},"author":32,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[84],"tags":[],"class_list":["post-12689","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Spamalot","date":"07\/30\/20","pax":"Starfish (WD), Flyby, HOG (WB), BAM, Tarheel, Spamalot (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12689","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/32"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12689"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12689\/revisions"}],"predecessor-version":[{"id":12690,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12689\/revisions\/12690"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12689"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12689"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12689"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}